The Sanctuary Cove Country Club will be offering outdoor training and yoga sessions from Monday 18th May. Class will be limited to 9 people per session in accordance to Australian and Queensland government guidelines and social distancing measures will be in place. These will be held outside as the gym and change rooms remain closed. Members will need to book and pre-pay to ensure a spot in the class. Classes available include: Circuit with Naomi Circuit with Ryan Yoga with Linda (members will need to bring their own mat) Cost: $10 each for members, you can book a block of 5 classes ($15 per class for non-members) To book your place and organise payment please phone reception on 5699 9070 Reception is open from 7am - 1pm.



The Country Club tennis courts are now open for members and guests. Bookings are essential and members must adhere to social distancing measures, these include 2 people per court and no spectators. The people on the court can be coach and player or two players only. Cost is $10 per hour for members ($15 for non-members). Courts will be open Monday to Saturday from 7.00am – 2.00pm To book a court please phone reception on 5699 9070 Please review code of conduct here



Sophia from Totale Health describes the importance of magnesium for your health and foods that you can consume to increase your magnesium intake. Why is Magnesium Essential? Magnesium is an essential nutrient that plays a vital role in the activity and structure of over 300 enzymes in the body. It is linked to many body processes, including muscle, nerve, and bone health, and mood. This nutrient is needed in our body to regulate and produce hormones, helps support the nervous system (reduce tension, stress and anxiety), help restore electrolytes lost and reduce inflammation and pain. Magnesium is important as it helps restore focus and sleep, it's a cofactor for energy production, it helps regulate blood glucose levels, supports a healthy immune system, it's a cofactor in neurotransmitter synthesis, supports detoxification and bone health. Which foods are high in magnesium? Consuming fresh fruit and vegetables such as leafy greens, avocado, beans and banana are high in magnesium. Nuts and whole grains are also important, such as almonds, brazil nuts, cashews, legumes, pumpkin and chia seeds and whole grains. Salmon is also a good source of magnesium and for a small treat, you can enjoy dark chocolate (but in moderation). Another way to increase magnesium levels is to try a warm bath with magnesium salts, this helps to promote relaxation, reduce cramping and pain within the body. For more of Sophia’s blogs visit Totale Health Website. Back to What’s On and Blogs



How to improve your gut health is a hot topic these days and you can understand why, the digestive system is a complex and very important part of the body. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, healthy sleep, and effective digestion, and it may help prevent some cancers and autoimmune diseases. Sophia Quayle from Totale Health has some simple tips to improve your gut health and support your body’s ability to breakdown and absorb nutrients obtained by foods. Rest and Relax Stress (mental, physical, emotional) can seriously disrupt your digestive system. Introduce stress reduction techniques such as yoga, meditation, time in nature, lower your environmental exposure to stressors and, correct your diet. Eat slower Don't just scoff your meal down. Chewing food thoroughly breaks it into smaller pieces which allows for better digestion and absorption of nutrients. Eating too quickly and not properly chewing food can lead to digestive complaints like bloating, flatulence, cramps, stomach pain and indigestion. Eat fermented foods Fermented foods are rich in probiotics which repopulate the gastrointestinal tract with beneficial bacterial needed to support optimal digestion and overall health. Eat foods like sauerkraut, tempeh, yoghurt, kombucha, miso and pickles. Reduce inflammation Avoid the consumption of inflammatory foods to support gut healing and repair. Adopt an anti-inflammatory / antioxidant rich diet such as the Mediterranean diet. Avoid consuming highly processed foods, caffeine, excessive red meat consumption, alcohol, refined sugars and fatty/greasy/fast foods. Consume natural gut healers Introduce foods and specific nutritional supplements to support the healing, repair and functioning of the gut. These include slippery elm powder, zinc, vitamin A, C, E, L-gluatmine, omega-3's, good quality proteins, slow cooked nourishing meals, bone broth and collagen. Ensure adequate clean water intake It is important for overall health to consumer adequates amount of water daily. Water helps to keep food moving through the digestive tract and benefits the muscosal lining of the gastrointestinal tract. Aim for 2L of water per day. Digestive enzymes These assist with the breakdown of food we consume so we can better absorb nutrients. Introduce foods like papaya and kiwi which contain digestive enzymes, fibre and is high in vitamin C. For more of Sophia’s blogs visit Totale Health Website. Back to What’s On and Blogs



Have you ever felt a bit sluggish? Fatigue? Or low energy? It might be your hormones. There are several factors that influence hormones and keeping these in check can lead to a better health outlook. Therefore Sophia Quayle of Totale Health has put together a few tips: Gut Health Digestive dysfunction can lead to impaired detoxification and elimination of hormones. Having regular bowel habits are key to ensuring excess hormones are being eliminated and not reabsorbed within the body. Nutrition Nutritional deficiencies and/or poor diet can certainly contribute to imbalances. Certain nutrients are needed as co-factors to produce certain hormones and support our overall reproductive/hormonal health. Stress Impacts the central nervous system, causes menstrual cycle irregularities, promotes hormonal imbalances leading to increases in PMS symptoms. It can also have a negative impact on energy levels, therefore contributing to fatigue and low energy. Environment Toxins and chemicals can burden the body and mimic certain hormones which can disrupt their natural function and contribute to hormonal imbalances. In your diet aim to buy organic foods where ever possible and switch to natural products. Sleep Lack of sleep can alter both endocrine and metabolic functions. Sleep plays an important role in the regulation and production of our hormones. Aim for 8 hours of good quality sleep each night. Exercise Physical movement is important for detoxification, our metabolism, regular bowel movements and lymphatic movement. However excessive exercise can reduce progesterone levels and contribute to irregular menstrual cycles. These six factors can influence your overall health, keep on top of them to keep your hormone balance in check. For more of Sophia's blogs visit Totale Health Website. Back to What's On and Blogs



The world as we know it has changed dramatically in recent times and we know how much you are missing the gym! Not just for the sweaty workout, but for the social interaction and being part of a bigger community.  As such, Sanctuary Cove Rec Club Manager, Ryan Fishburn has put together a list of ways you can stay fit and motivated at home. Ryan’s top tips to STAY FIT at home: Don’t have exercise equipment at home? No worries, you can improvise with your everyday household products to achieve the same movement as the dumbbells at the gym. A few of our favourites are bags of sugar or flour, canned fruit and vegetables, fry pans and even a good old faithful water bottle. Focus on body weight exercises. Use your own body weight to do push ups, planks, squats and lunges to give you an all over body workout. Put together a short body weight workout of 10 x repetitions of each in 3 rounds. Be careful and watch what you eat! When you are at home, people naturally tend to move less and eat more. If you find yourself at the fridge or pantry door, stop and think ‘am I actually hungry or am I just bored?’ Ryan’s top tips to STAY MOTIVATED at home: Listen to motivational podcasts on Apple or Spotify and use the time to learn tools and tricks from the pros to keep you going! Ryan recommends Mindset Mentor with Rob Dial, On Purpose with Jay Shetty and The Tony Robbins Podcast. Rise and Shine! Train first thing in the morning so that you never miss it, set a routine and stick with it. Plus, research suggests that it only takes 21 days to create a habit. Why not use this time to create a healthy habit and invest in yourself? Set personal goals and hold yourself accountable. Ryan suggests these are both daily and weekly goals. Need a few daily goal ideas? How about committing to enjoying 15 minutes in the sun, walking for one-hour a day or eating wholefoods only (nothing processed). For weekly goals, how about you commit to no increase in body weight, to walk for a total of 7 hours, mow your lawns, wash you car, weed the garden or clear clutter which will also clear the mind! If it’s an option for you, get a personal trainer to come to your house. Your Sanctuary Cove Country Club Personal Trainers are here to support you – simply reach out to them! Remember, just because your home a lot more now, there’s no excuse to slack off!